(adsbygoogle = window.adsbygoogle || []).push({}); Every exercise you see here you can do at home (in your backyard, room any where)

Remember to eat healthy in order to achieve abs or lose weight is very important
stay away from junk food

Cardio is most important work out for your body it burns you fat (not muscle).
If order to get abs 15 min - 1 hr cardio everyday is very important.
Cardio helps your heart rate, blood pressure and almost everything

Cardio List

Running
Walking on a past paste
Swimming
Skipping

Some amazing cardio

Cardio


Cardio


Chest & Back Workout


Chest


Leg Workout


Ab Workout

Switch ab work out every three weeks cause you body will be used to same workout and
i will not effect much

Some Tips for working out

Note - Do 15 min - 1 hr cardio Every day

Monday - Do Chest, Triceps, Biceps. Solders, Back, Legs, any other
If you don't have dumbbells , machines at home then try to find a video from youtube.
and Ab Work out

Tuesday - Just cardio

Wedesday - Do Chest, Triceps, Biceps. Solders, Back, Legs, any other
If you don't have dumbbells , machines at home then try to find a video from youtube.
and Ab Work out

Thursday - Just Cardio

Friday -Do Chest, Triceps, Biceps. Solders, Back, Legs, any other
If you don't have dumbbells , machines at home then try to find a video from youtube.
and Ab Work out

Saturday - Just cardio

Sunday - Rest or cardio

Ab work out should be under 17 min
muscle work out should be 55 min

Resolution: Lose Weight And Get In Shape!


Wrote it for NGU

Any questions put it in the comment

tl;dr but it took you time so im going to thank you.

no problem any questions ask

That chinese guy looks f*cking awesome, Jesus.

lol thats the point of working out
having sexy body rest of your life

Sexy :love:

please post if you are serious about it

Man,there's a lot of spelling errors there m8,and that's just for starters.
I'm trying my hardest to make some sense of what you're saying.
This training program is NOT for everyone and looks like it's written up by someone with very little knowledge about weight training,body mechanics or aerobics.
There's no mention of proper excercise technique or even a simple warm up before you start any form of strenuous physical activity.
The excercises performed in the videos are for the more advanced individuals,as a beginner attempting them may hurt themselves or worse,end up in hospital.

Man,you have no idea what you're talking about here(shakes head).
So you're telling me cardio helps almost everything?..what is everything?..
Cardio comes from the greek word "kardia" meaning heart.
The proper term for the excercises performed is aerobics.
I've been weight training for more than 10 years and I wouldn't dare write up such a program as it makes no sense to keep training the same bodyparts 3 times a week or more.
Good for those seeking to lose weight,but still excessive.
Muscles need time to recuperate and rebuild and the same goes for the body.
Continously hitting them without much rest will lead to burn out.
Personally,I would not recommend this to beginners.

I do not even think an advanced lifter would do a routine like this. Like you said, you can not overwork a specific muscle group or else you will burn out. Personally this is my work out:

Monday I do Bench Press and some bicep curls along with some little machine exercises.

Tuesday I squat and do leg presses and curls also straight legged dead lift and calf raises.

I take off Wednesday.

Thursday i do straight bar dead lift and triceps along with some little machine exercises.

Friday i do Power Clean, military press, shoulder shrugs, and shoulder lifts.

And i rest Sat and Sun.

Little machine exercises are like the lat pull down, the row machine, pec deck, shit like that.

The most important part for extra weight loss is 20 mins of cardio after each workout. I like to do the bike to cool down.

TBH you will lose more weight by doing your 4 core lifts that require your whole body for the exercise. the more weight you do the more work you do. Work = Force x Distance. The more work you do the more weight you will lose because you are burning more calories. It is also statistically proven that after an hour cardio work your Resting Metabolism Rate is increased for about 2 hours after you finish. Now after an hour Weight lifting session doing a single core lift and the little extras, your RMR is increased for 24 hours and depending how hard you go possibly up to 48 hours after your lift.

It is also important to know that doing your cardio AFTER your workout uses more fat because during your workout you burn through all the crap first instead of doing a cardio first and going through all the crap in your body first. Cardio WILL burn more fat than the lifting but only DURING the cardio. That is why doing it AFTER your workout will Optimize weight loss because you will be burning straight fat then.

Anything else you guys might need to know feel free to ask. I'm a nutrition major in college and have been working out for almost 10 years as well Just keep a goal in sight and your dream body is only time away.


PS You really do not need to do specific ab exercises to achieve a 6 pack because doing these "core" exercises work out your abs harder than doing crunches and shit. Trust me. At the same time if you really feel the NEED to do abs then do it only twice a week. Do not OVERWORK your abs. Like i said you use your abs on almost EVERY lift.

Hey,it's good to see someone who knows what they're saying and knows how to workout.
Your training is very similar to what I usually do as I also take Wednesday off,and weekends are definitely off days!lol
And very good advice as well to those interested in weight training.
I myself spent a few good years of my life researching on nutrition,body mechanics,excercises etc..then there's the trial and error phase to see what works for me as I believe no two bodies are the same.
What works for me might not for another.
I would attempt the above training program for a week but skip the cardio altogether(as i'd definitely would burn out if i did) just to shock the muscles so that they don't stagnate and return to my normal workout the next.
Then again if I did attempt it,I reckon i would have to double my calorie intake just to make up for the extreme workout lol.

PS.I'm one of the lucky ones with a freakish metabolism that allows me to eat whatever I want without gaining(much) weight..although it does have its side effects as I find it difficult to gain weight.Pretty much the opposite to the majority,as I'd probably have to eat twice as much food as the next guy to gain the same amount of weight.